Wednesday 08.09.17

Warming up!


Overhead Squat – Heavy Single
Snatch Balance – Heavy Single
Snatch – Heavy Single

Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)

Note on “Heavy Single”
A heavy single is the load you can move with *exceptional* form. Imagine you are going to be videotaped on as a movement demo. Our goal is to have you move better today, not to find a 1-rep max. Those days, to go for a max, come at another time. We don’t get better by maxing out – our technique actually tends to be the worse there. We get better today by focusing on moving our best, and that’s with a challenging, but sub-maximal load.

Post scores in comments.


1. Power Clean
5 Sets of 4 @ 80%

2. Power Jerk
5 Sets of 3 @ 80%

3. Push Press
5 Sets of 4 @ 80%

Post loads in comments.

2 Responses to “Wednesday 08.09.17”

  1. Jess

    54 RX

    Power Clean 140#
    Power Jerk 135#
    Push Press 135#